By John Roark, ManRevived.com
Whether you’re spending every waking hour in the gym, or can only fit in a couple 30-minute sessions each week, there is nothing that will hold you back from making gains more than insufficient protein intake.
You can be tearing those muscle fibers to shreds in the gym, but if you don’t give those fibers the necessary fuel they need to recover and grow, you won’t have much to show for the hard work.
And that just doesn’t make sense when you’re dedicating so much time to working out.
But for some people, eating the right food can be tough.
Budget, time, taste, beliefs about meat…these can all lead to people missing out on opportunities to grow.
Because it’s such a vital thing to get a hold of, we put together an infographic so you can quickly reference the top high-protein, muscle-building foods. And think about adding them to your regular diet so that you can get the roughly 0.8 grams of protein per pound of bodyweight you need to maximize growth.
As you’d expect, meats pack the most punch when it comes to protein to weight ratio, and typically have a pretty reasonable amount of calories.
For example, lean ground beef has 26 grams of protein per 100 grams, and boneless, skinless chicken has 31 grams of protein per 100 grams.
Compare that to quinoa, which has 4.4 grams of protein per 100 grams, or spinach, which has 2.9 grams of protein per 200 grams.
For plants, that’s actually not bad! But you can see that it varies a lot by food type.
Have a look through the infographic below to see if you’re missing any of the top high-protein food options in your diet, and commit to tracking your food intake to maximize the gains you’re making in the gym.
You can see the original graphic and article at ManRevived.com.